"DO THIS Everyday To Master Your Sleep & Be More FOCUSED" | Andrew Huberman & Lewis Howes

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Dr. Andrew Huberman is a neuroscientist, and the professor of neurobiology & ophthalmology at Stanford. Andrew runs Stanford’s lab (the Huberman Lab) primarily studying brain states - such as fear, courage, anxiety, calm - and how we can better move into and out of them through things like visual cues, breathwork, movement, supplementation, and the like. All incredibly interesting research.
Outside the lab he’s worked with US elite military forces and professional athletes to help them manage their own brain states through his research.
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It’s always a pleasure talking with Andrew - he has a wealth of knowledge and is so generous with his time and comfortable with sharing all he knows. If you’re ready to take your health to the next level by upleveling your sleep, then this episode is for you. And now, please join me for Episode 1,219 of The School of Greatness!
You can follow me at:
Website: lewishowes.com/
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Linkedin: / lewishowes

[@lewishowes]

Make sure to SUBSCRIBE for more #Greatness in your life and let me know what your biggest takeaways are from this video! IMPORTANT: There are many accounts impersonating me. I will NEVER ask you to contact me through KZbin comments. All comments coming from me will have a checkmark and be highlighted like this comment here. Please be aware of fake accounts trying to scam others using my name and picture!

[@suzettebavier4412]

I Subscribed the moment as I discovered your channel 😊 👍

[@lewishowes]

Thanks for subscribing!

[@pattywatson6148]

My 2 favorite teachers!!!!

[@chinsewying7447]

@@lewishowes I m from Malaysia N I love you really

[@chinsewying7447]

I love your enthusiasm Your contents Your attentiveness Keep up your awesome work From my 💓

[@TheDhammaHub]

Sadly, so many people neglect sleep completely. It's not about "working time", it is about _quality time_ at work. You get much more done when well rested

[@lewishowes]

👍

[@QPT808]

@@lewishowes how many hours of sleep do you get every night ?

[@carolledelisle1097]

@@QPT808 Huberman pain

[@RAZASHARP]

the past few years i started going to bed around 9pm and waking at 5...now 4.... it,s worked wonders for me and i get so much more done. letsssgooo

[@sk0710]

Yes! I do the same. I’m such a morning person. I love the morning peace:) way to go!

[@alpha3936]

Relly does it Work I mean haw so u manage to sleep at 9

[@lewishowes]

👍

[@RAZASHARP]

you must make changes to be in bed by 9...its changed my life!!..if your IN BED at least my 9 and up at 4-5..trust me your body will be tired AF by 9pm.

[@alpha3936]

@@RAZASHARP ok that means I have to first wake up at4-5 then naturally my body will tend sleep at 9.Well that was helpful thanks

[@pearlechristian1944]

OMG! That's what I so love about Dr. Huberman, he's just so professional. Always love to listen to him.

[@holistichealthlifewellness2182]

Listening to this while not being able to sleep

[@lisengel2498]

For me its just to involve me in the creative process of painting and drawing - i am filled with the joy and awe of being present totally inside the color, the rhythms, the adventure - 🎶💜🎵

[@rosanabong2306]

Thank you for being a fantastic host, by guesting people that help us, in ways that benefits us humans by their gained knowledge, or about life itself.

[@Jonquilness]

Yes!! Please do the episode on relationship and intimacy. It will be great with prof Huberman! 👍

[@carolziinhaaa]

LOVE HUBER AND U together!

[@cearilindubhlaoi9507]

Love Dr Humberman ❤ ♥

[@catherinebroadnax4089]

This is excellent content. Thank you for hosting this guest. I gain so much knowledge from him.

[@miguelayalaconcept]

Gracias por la tremenda labor que estás llevando, Lewis. Y por todo este contenido maravilloso 👏

[@lewishowes]

So happy you are enjoying the content. I would love for you to subscribe and leave me a review here: podcasts.apple.com/us/podcast/id596047499

[@desmondstapleton2182]

Love your show overall. It's like a bridge between science and art. A real holistic approach.

[@lewishowes]

Thank you so much for your feedback 🙂

[@peterbent5690]

My 2 favorite podcast hosts in one episode. Awesome! Big fan of Dr. Andrew Huberman!! Thanks, Lewis! :)

[@lewishowes]

You're welcome,thank you for being here 🧡

[@user-pi5td4gq5n]

My two favorite u-tube guys together! Yes, do a neuroscience program in relationships!!! Love both of your podcasts and tell all my friends!

[@lewishowes]

Thanks for being here!

[@arvinsenglishph2293]

Congrats Dear for hitting 2m! That's so insane! I'm impressed! Keep it up til 1 b. I'm a fan from PH

[@lewishowes]

Thank you so much!

[@suzettebavier4412]

This is EXCELLENT. Thank you so very much!

[@lewishowes]

You're welcome,thank you for being here 🧡

[@aruncps]

Wow... Both of my favorite KZbinrs who talk science 😍😍😍

[@lewishowes]

Glad you enjoyed it!

[@dianapatrick7761]

This was great! Thank you so much! I’ve been struggling with insomnia for over two years and it has gotten worse. I’m always looking for natural remedies to fix it.

[@NoelleChantel]

Andrew is a top tier educator can listen and really retain info from him for hours

[@suzettebavier4412]

🤜🏻🤛🏻

[@gatita0001]

Good for you, in my opinion, it is more addressed to people in the medical profession. Again, he talks in “medical terms” which is NOT easy to follow.

[@randomcommenter935]

​@@gatita0001 Go to 'his' channel. He is very easy to understand. I just recently found him and 3 videos in - have already learned a lot.

[@IMChrysalis]

When the rewards ideas were discussed, I was reminded of the movie "Rudy", starring Sean Astin. The idea that what is learned during the process is the reward, not the big win at the end... Life is about the journey.

[@user-jp6fv8sy2l]

I think that Lewis really helps a lot to understand how, but also Why - make life better, and I always appreciate new videos

[@lewishowes]

🧡

[@JK-vb6ju]

I've been having trouble shutting my mind off lately hopefully this can help

[@dr.meenasharma6721]

And thanks to Lewis Hoves for this Podcast 🙏🙏

[@lewishowes]

Appreciate you! 🙏

[@LesHoa-DuMal]

Can I suggest Ally Boothrod’s channel for Yoga Nidra videos. Her voice is so soothing ❤ and she has 10, 20, 30 min to 2 hr videos. Her videos saved me from too many sleepness nights and brain fog during day

[@MJ-qh2su]

Dr. Andrew Huberman is always a great guest!

[@lewishowes]

👍

[@sandraholman1551]

I would like to watch a show on Relationships discussed by Huberman!

[@beatasynowiec4165]

Awesome information, thank you Mr. Howes 🌹🌹

[@lewishowes]

Glad you enjoyed it!

[@sunshine8697]

Thank you for this!! 💚🤍

[@lewishowes]

You're welcome, thank you for watching🧡

[@t.l.fowler7590]

#Relationships ... Definitely would be a dynamic discussion

[@georgepastadavilla4600]

Great thanks guys

[@amiensarabellis8391]

Great discussion. For those with glaucoma, keeping the head above the heart helps mitigate the rise in intraocular pressure associated with the supine position during sleep.

[@joylantz8879]

Love this

[@kimmydisakimfit6837]

#relationships love the info you both bring over and over again! You never disappoint

[@karifoto]

Definitely want to hear about #relationships

[@briannalinchner6800]

Thank for this video I appreciate it

[@lewishowes]

You're welcome,thank you for being here 🧡

[@sharonbrowder5856]

Here's how i do it! Write down any last concerned thoughts I don't want to forget for the next day. Keep a pad beside the bed. What I like to do is use is an old eyeliner pencil. I write whatever on my mirror so I see it 1st thing... To SLEEP... GET comfy. Nothing pinching or binding. Head settled into your pillow. Covers not too tight. That sort of thing. I like to sleep on my back. I keep one foot out if the covers and a hand on the headboard or the wall. This helps me regulate my body temperature. I TAKE my other hand and tuck my fingers into my waist band ONCE COMFY... CLose YOUR EYES. imagine the color black. this clears the slate. some count sheep. too distracting. the color black doesn't change or move. perfect. ✔️ Important things dealt with ✔️ Comfy ✔️ Visualize the color black While thinking about the color black. Start slow, deep breathes. in through the nose out through your mouth taking twice as long when you exhale.. The 3rd breath is usually my last exaggerated breathe. Longer, slower and more exaggerated. Then. ..Sleep! Don't be worried about it having to be 3 breathes. Just breathe and imagine the color black. I CAN PERSONALLY FALL ASLEEP IMMEDIATELY!

[@gutchiespencer1227]

I like this......I've had issues with sleep for years, I've tried everything, I'm going to give this routine a try it sounds simple and I'm a lover of simple things, who knows, it just might work what do I have to lose....😄

[@tsubastard]

You ALWAYS ask perfect questions. Such an amazing guest with the even more amazing host. I love love LOVE your podcast. You’re a great role model & your contents have helped me a lot when I was going thru shit, brother. Congrats on your success and STAY HARD. Mad Respect from the far east xx 🇯🇵

[@lewishowes]

So happy you are enjoying the content. I would love for you to subscribe and leave me a review here: podcasts.apple.com/us/podcast/id596047499

[@estrellabroadway8898]

@@lewishowes 4

[@justice791]

Agree. You know how to ask the right questions that really helps us the audience.

[@anahitatv]

I’d love to hear about relationships and the biology and breakups.

[@carinawulff1673]

#relationships !! Would love to hear what Andrew has to share on this topic!

[@JG-zt5vr]

You and every other female on here.

[@ligiasommers]

Wonderful and helpful 🙏🏻❤️‍🩹✨

[@lewishowes]

🧡

[@relaxingserenitysounds]

Great Information!! Thank you so Much!!

[@lewishowes]

You're welcome🧡

[@zeppelintheobserver2573]

I’d love to hear about #relationships

[@mcorleone357]

#relationships. Thank you both so much. Love listening to you. You make it very easy to follow.

[@lewishowes]

You're welcome, thank you for watching🧡

[@srilakshmiachantaachantasrilak]

I fall in love with knowledge I am getting from ur podcast.i am transferring this to my students

[@joycekolbaba7713]

Thanks!

[@lewishowes]

You're welcome🧡

[@carlovincetti4538]

Sorry to hear about what happened to your father. You are very, very lucky to still have him today. All the stress created from his recovery, to any extent, is all worth it.

[@meirabalderas9193]

I don't want to hear about all the devastating things breakups do to us. I want to hear how to get over them quickly and come out stronger.

[@sandraholman1551]

I would like to hear about Relationships!

[@souhaalghashi7691]

#relationships . Thanks both💚

[@lewishowes]

You're welcome,thank you for being here 🧡

[@dianemarti4017]

#Relationships Love Andrew!

[@ABAdams]

Sleep apnea is often related to a short lower jaw (retrognathic mandible). The tongue is attached to the lower jaw. So when the jaw is short, the tongue can more easily obstruct the airway, especially when you sleep on your back. Oral surgeons correct this by surgically advancing the lower jaw.

[@Aashviaadya22]

Very instructive and interesting

[@lewishowes]

So happy you are enjoying the content. I would love for you to subscribe and leave me a review here: podcasts.apple.com/us/podcast/id596047499

[@soilja2435]

Currently can't sleep so I checked youtube and found this, hopefully it helps

[@lewishowes]

🙏

[@stephaniesimon3786]

I like to see podcast on relationships , breakups

[@blindwarrior6214]

Sorry for the running sentences but I can no longer see to put comma or periods but I love Andrew huberman he is on my top five list of doctors to watch and study with #relationships with Andrew huberman LOL I actually started watching this at 5:00 a.m. but I have to stop because I have meditation from 6:00 to 8:30 in the morning and then had to get some sleep have to reprogram my circadian clock

[@TheLord.IsMyShepherd]

Loved this episode! But Yes please do an episode with Andrew with respect to relationships and how it’s connected to Neuroscience!

[@RamosRatliff]

Professor Huberman has an episode about that on his channel 🤗

[@lewishowes]

Thank you!

[@TheLord.IsMyShepherd]

@@RamosRatliff Amazing! Thank you!

[@froglegfilez3284]

#relationships look forward to listening to that podcast!

[@lewishowes]

🧡

[@Bill0102]

This work is enthralling and rich; much like a book that was enthralling and rich in narrative. "Better Sleep Better Life" by William Brook

[@lisaahles9596]

I never had trouble sleeping until recently. Menopause has hit. I'm waking up every 2 hours either from hot flashes or the need to use the bathroom. My husband on the other hand has always been a terrible light sleeper. I will be sharing this video with him. I would also love to hear about relationships.

[@suzangrant7656]

Hi Lisa, I have gone through menopause, with the debilitating hot flushes. I have found out since, that not enough good fats in my diet had quite a bit to do with it. When it happened 6 years ago, I saw a gyne dr. and she helped me with HRT and she discovered I had low vit D levels. I am now trying no HRT, (3weeks in now) with an improved diet. I am currently having mild flushes at waking and going to sleep, but they are manageable. I have Dr. Anna Cabeca's book The Hormone Fix, and am finding it very helpful. Hope that helps you. All the best.

[@janetkoulis7887]

Your not a lone. Try circadian, it saved my with with menapause.

[@anachechi72]

I’m with you here. I used to have a wonderful sleep but can’t help to wake up few times at night just to check time and go back to sleep again which is easy for me but although I feel rested, I know could be better 😑

[@alfredalfredo5080]

I don’t w my husband as in the same bed for 18 years it’s the best thing I have every done for making my sleep a quality one

[@raia9]

@@janetkoulis7887 what is circadian? circadian rhythm

[@kylehagan3007]

I’m prone to waking up several times throughout the night. What’s helped me greatly is the old fashion trick of simply counting. My mind races most of the day and often spills over into the night… I tell myself that I do not have permission to think thru things at night. Instead of allowing my thoughts to proceed, I count. Thoughts will try to creep in there…gotta keep going tho. Typically I do a big yawn before 50 and I can feel sleep take over and it’s back to hard snoozing

[@50somethang]

Humm- I’ll have to try this method. I can fall asleep quite easily the first time around, but then I get up and it’s a wrap I can’t fall asleep ever again until next night fall comes around 😐

[@Pattymelt415]

Would love info on restless leg syndrome! Thanks!❤

[@domenicajanikic1554]

Yes please on relationships

[@lewishowes]

👍

[@jpk5148]

These are excellent tips. Thank you!

[@lewishowes]

You're welcome,thank you for being here 🧡

[@angelacadieux1972]

I feel like I've had insomnia for the last 10 years I wake up many times during the night so by 5:30 6:00 in the morning I'm just fed up and I get up. I'm battling depression so I sleep a lot during the day.

[@leolady8114]

Yep! RELATIONSHIPS

[@leslievarnes7743]

Thanks so much how do I ask a question about sleep

[@sanchita9477]

#relationship I want to hear more from him

[@candisjonn]

Lewis is the best host best questions and la great listener

[@lewishowes]

Thank you so much for your kind words 🧡

[@moshefabrikant1]

49:30 Biology of relationship and break ups

[@Sunshine-tm9fs]

YEEESS ! PLEASE DO!!!THKS!

[@moniaceves5987]

#relationships!! Yes!! So interesting

[@arleneshepler9180]

I have a real problem with sleep. It takes me 2 hrs to fall asleep and then once I do fall asleep I only sleep for an hr and awake again. I do this 4 to 5 times during the night. I have tried everything to help but nothing works.

[@swadfihri8278]

Yes. Relationships.

[@gaston.]

some great info.. thanks for sharing... eased my mind a little over my love of napping. Making goals public.

[@sissyropiequet2040]

Since I became mother 30+ years ago my sleep turned very erratic but I feel fine with 3, 4 or 5hours of sleep. Plenty of energy during the day. Just worry me the data that is not normal less than 7, 8 hours of sleep a night I followed . Dr Huberman advise and at the beginning worked wonders but now I fall sleep 2,3 hours and I wake up and unable to fall back to sleep again. Is that normal? Dr Huberman thanks for all your great work for humanity 🌷

[@moonflower6171]

Great 👍

[@lewishowes]

Happy you enjoyed it!

[@karlya1736]

I take melatonin 😣, double bags Sleepytime Extra (valerian), MUD\WTR :rest, L-Theanine, magnesium, blue blockers, exercise regularly, keep my feet outside of the covers and STILL constantly wake up 1-3am and stay awake for HOURS in the middle of the night. I've instinctively kept the lights off whenever I get up. And i do deep breathing. But turning off my thoughts is a CHALLENGE! Thank you for this interview. I'm believing for the best 😴

[@_Pat_1111]

L- tryptophan and 5- htp work much better for me than melatonin. He doesn’t recommend them, but they still help somewhat. I have the same problem with the waking up and being unable to fall back to sleep. I think it’s hormonal: cortisol rises at that time. I mastered the thinking part with years of meditation before bed and yin yoga. So now I’m awake without the thinking part. Well… still looking for a solution.

[@geoffreynewland]

Write your negative thoughts down before bed and briefly address each one. When you wake your mind can rest easier. Also, waking is a habit - change the room, read a little or do a mundane / relaxing task, only return to bed when tired. Final straw - sleep therapy…intense, but it works

[@questionmark8046]

Ideally, I would suggest taking some time off. It feels like you have chronic stress if you experience this everyday.

[@commenting4love]

i found going to sleep at the exact same time 7 days a week had the greatest impact on my falling asleep fast and staying asleep

[@lisaahles9596]

Have you tried relaxation breathing. I lay on my back, arms at my sides. Deep breath through nose slowly exhale through mouth . I start by reathing in saying in my head I am, breathing out saying relaxed. Then I work from my feet up my body. Ex: breath in "my feet", exhale "are relaxed". Rally feel you body getting heavy. Hope this helps.

[@victoriap4335]

I have Primary Insomnia, a diagnosis that is seldom discussed. It applies to this, like me, who have Never slept well and that interferes with nearly everything (learning, feeling rested, mood, etc). I started taking Melatonin and Ambient years ago (that combo is the only thing that works). My PCP originally didn't want to keep me on it BC it could 'potentialy' cause Dementia. But I told her that lack of sleep caused dementia too. IVE been on the cocktail for 10 hears now...all is well!!

[@angieperez2788]

What cocktail is this Victoria P.?

[@amyblumenson3680]

try cbn

[@thrumylens1]

@@angieperez2788 melatonin and ambient I'd what she mentioned.

[@reginao5120]

What happened to the end?? It ended in the middle of such good info

[@DonBonin]

We will do more to avoid pain 😵than we will to gain pleasure 😀 - use that knowledge to your advantage at every opportunity.

[@amberdoran]

Relationship science ❤️, yes please

[@lewishowes]

🙌

[@georgieh3895]

#relationships Yes please!

[@lewishowes]

👍

[@carolbeasley2102]

All of the above 😁💕

[@lewishowes]

🧡

[@Indy__isnt_it]

Take Prednisone, it'll keep you up for HOURS each night, I finally caught back up last night. I tried a new app for meditation trying to help myself. Tibetan singing bowls. It's vibrational sounds working within your physical and mental body, mind and soul. I listened to (3)15:00 min sessions. of someone activating one or more bowls. I slept like a rock after that.

[@sabinaa7624]

Relationship# would love to learn more 👌🏽

[@lewishowes]

👍

[@danielaveizaj4942]

When will you make a video of Kakao 🙏

[@ruthmajor6566]

have you completed the podcast on relationships?

[@dianecassinari6728]

What do you recommend for those of us who have family responsibilities that require us to be up during our sleep; (new Moms, caregivers, etc?)

[@giselapuffelis1128]

#relationships YES!

[@lewishowes]

🧡

[@9XXX444]

1:07:13 - This is something I have struggled with FOR YEARS: *Deciding whether or not to share our goals with others.* I've found this, personally, all of the time when I would have a cool idea, I always wanted to tell someone about it because I knew it was impressive, but after receiving praise for it I would often fail to follow through and implement the idea. I think this is reflective of a society where we learn to praise the superficial, perhaps trained through mechanisms like social media, and lose track of the reason we wanted to achieve something in the first place. Maybe more people should think about asking questions about the details of our ideas to SHOW their interest and understanding of the ideas - which is NOT superficial and is still connected to the higher goal of achieving the desired outcome? In line with that thought, *maybe it's a good idea to withhold business/design ideas if you think the person you're talking to is more likely to say "good job" and praise you rather than HELPING you reach that goal by asking good questions and imagining it as a reality alongside you.* So it's dependent on WHO you're sharing the idea with.

[@lilibethnaoe8225]

Y61112

[@lilibethnaoe8225]

?

[@lilibethnaoe8225]

?

[@lilibethnaoe8225]

,, ,

[@9XXX444]

@@lilibethnaoe8225 A11112

[@Lisa-cp5xl]

Yes! #relationships !!

[@lewishowes]

👍

[@meghgehlot8594]

Your subconscious mind provides solution to the problem which you are not able to resolve in conscious state. Army position is best position that is chest down and stomach sideways.

[@AB-fq4mr]

How do you “attach” dopamine to something? Is it just pretending to be psyched up about trivial things and acting it out physically like jumping up and down and screaming? Is it something like Tony Robbins’ incantations?

[@sharonbrowder5856]

I TOO CAN FALL ASLEEP anywhere AT ANY TIME! As long as i get 4 seconds, 4 minutes, 4 hours im fresh as a daisy! I have to wake myself up for the 4s to work. In any position. I love that!

[@astridjaye6224]

Lucky. I’m lucky if I get two hours. Hardcore insomnia

[@sharonbrowder5856]

@@astridjaye6224 give it a try, my method. I only stumbled upon it about 10 years ago. I'd spent 42 sleepless years trying to sleep. Was amazed when it happened! I can sleep anytime AnNYWHERE now.

[@sarahtyson2676]

@@sharonbrowder5856 no

[@christinehobson4544]

This topic is fascinating. I'm 60 and have many health problems, including sleep apnea. I'm having the sleep apnea test currently. My body temperature has been way off, for years. I do have fibromyalgia and I've been using a large ice gel pack in bed. It helps my pain and helps the overly body heat. What other benefits are there, using the gel pack?

[@cathyjuhasz9290]

Have sleep apnea myself and low body temperature. Also hypothyroidism. Lately have anxiety attacks soon I pud my head down, even during meditation. Going to Mayo, they can't find out why?

[@ig7424]

So cool how he can nap. I'd love that

[@harleyknow4617]

I never sleep more than 4 hours a night and I wake up and do all my paperwork and then get prepared to go to work. I'm always told that I have so much energy. I think why that happens to me is because I love myself and I don't really have or care to have stress rent free on my brain.

[@user-jp6fv8sy2l]

No way, how do you do that, sounds so exciting!)

[@1kitts]

Hmmmn... Don't kid yourself. You have no idea the damage you're doing to your body. It'll soon catch up to you as it have for everyone else. Your body naturally repairs and heals itself during these precious sleep hours. If you love your body so much as you've stated, honour your body and give it the rest it deserves. Even machines need adequate rest at times, or eventually they do break down, so imagine our frail human bodies. PS- Many of us were like you where we can go on and on on little sleep... Our stories have now changed.

[@deborahdorsey2153]

@@user-jp6fv8sy2l y. The

[@eyeswideopen2043]

British Prime Minister, Margaret Thatcher was renowned for only ever sleeping for 4 hours at night. Didn't end well for her.

[@HeartFeltGesture]

Having energy isnt a sign you have had sufficient sleep, you are missing out on valuable deep sleep and cellular repair, as another commenter said, you will pay in the long run.

[@janonthemtn]

I can fall asleep. I just can't stay asleep. I have noticed being out in the sun before 10A and grounding does help. 1-2 hours outside barefoot on the ground. See movie the grounded on KZbin

[@dr.meenasharma6721]

Thanks Huberman for introducing me to Jognidra session by Kamini Dadaist which is very impressive one and had helped me to falling asleep whenever I woke up during the night, thanks again. I am an Indian and have tried many different sessions of different spiritual enlightened people but I found this one unique, it’s not lengthy and very impressive. Thanks a lot again and again Andrew Huberman🌹🙏🙏

[@lewishowes]

👍